To Top

P/RR/S and Split Variation

Q: I’ve been using P/RR/S training for months now, and it’s working great. I love the variety aspect; it makes me look forward to each new week. My question is about how to split the body-parts. Do you also recommend variety in that aspect of the program? I prefer to train four days per week, two on/one off, then two on/two off.

A: Without a doubt variety is a profoundly important reason that Power/Rep Range/Shock consistently provides results. As I’ve said many times, the human body is an amazing machine that learns to adapt to constant stimuli extremely quickly. That’s why you must continually provide the muscles and central nervous system with new training stimuli—and that includes variety in all aspects of your training. Otherwise, you’ll find yourself literally “standing still.”

So, to answer your question: Yes, changing the way you group your bodyparts is definitely an essential aspect of P/RR/S and is an area lifters should address every few months at least. I alter my split every nine weeks, after completing three full P/RR/S cycles, and have been doing that for years.

The way you decide to group your muscles in each workout should be an individual matter and based on your personal strengths, weaknesses, preferences, schedule, recovery ability and more. The trick is to keep close watch on how your physique is progressing so that you can strategically alter your split to most efficiently address what’s happening with your body as a whole—that is, if you’re like me and looking to achieve perfect balance. What is now a lagging body-part could end up a stand-out the following year, and vice versa, which will give you a solid clue as to what you need to prioritize in the next training cycle.

Here are the last four body-part splits I’ve used over the past 36 weeks. You can see that even as a seasoned pro bodybuilder I’m still tweaking my program to keep my body guessing.


Monday: Chest, biceps, abs

Tuesday: Quads, hams, calves

Thursday: Lats, traps, abs

Friday: Shoulders, triceps, calves


Monday: Lats, traps, abs

Tuesday: Biceps, triceps, calves

Thursday: Chest, shoulders, abs

Friday: Quads, hams, calves


Monday: Quads, hams, calves

Tuesday: Chest, triceps, abs

Thursday: Lats, traps, calves

Friday: Shoulders, biceps, abs


Monday: Chest, front and side

shoulders, calves

Tuesday: Lats, traps, rear shoulders,


Thursday: Quads, hams, calves

Friday: Biceps, triceps, abs


Editor’s note: Eric Broser’s new DVD, “Power/Rep Range/Shock Max-Mass Training System,” is available at His e-books, Power/Rep Range/Shock Workout and The FD/FS Mass-Shock Workout, which include complete printable workout templates and Q&A sections, are available at


You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017
  • The Ultimate Arms Workout

    Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D  ...

    Sharon OrtigasSeptember 28, 2017
  • 4 Exercises That Build Six-Packs Better Than Sit-Ups

    BODYPART WORKOUT Activate and train your core to sculpt the abs masterpiece of your dreams. By Raphael Konforti MS, CPT  ...

    Sharon OrtigasSeptember 25, 2017